Training Log Archive: Grandpa JamesonIn the 31 days ending Aug 31, 2010:
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Tuesday Aug 31, 2010 #
Note
slept:7.5
930-5. up early... beth has trainer time!
some things (good things) happened that are making me change my race schedule...
talked to dirk, got new cross bike, and got into Cross Vegas Wheeler & Dealers race!
http://www.crossvegas.com/site/
some things (good things) happened that are making me change my race schedule...
talked to dirk, got new cross bike, and got into Cross Vegas Wheeler & Dealers race!
http://www.crossvegas.com/site/
6 AM
Cycling-Road (group ride - swamis) 2:01:27 [3] 36.5 mi (18.0 mph) +1713ft
ahr:131 max:182
rolled out early (545) this morning for swami's ride... shouldn't have.
my rough plan is to do my long runs on mondays after big bike weekends and then an RU strength session in the early afternoon. bryan had to cancel RU yesterday and we moved it to later today. figured since i didn't shell myself in the gym i should hit the ride.
lets felt good starting out but mentally went back and forth whether or not i should do the ride... decided on riding with the group.
just sat in on the coast with some solid efforts but not usual rip legs mentality. attacked on the first to climbs and surprisingly got away and held off group... then blew up 3/4 of the way up 3rd climb... more mentally than physically... at that point i pulled the plug.
just headed back to the coast and spun the legs out (what i have should have been doing from the start). awesome, cool morning. legs feel good and glad i made a smart decision... even though it was 40 minutes too late!
not having a solid plan is killing me... just need things to calm down before i figure everything out.
my rough plan is to do my long runs on mondays after big bike weekends and then an RU strength session in the early afternoon. bryan had to cancel RU yesterday and we moved it to later today. figured since i didn't shell myself in the gym i should hit the ride.
lets felt good starting out but mentally went back and forth whether or not i should do the ride... decided on riding with the group.
just sat in on the coast with some solid efforts but not usual rip legs mentality. attacked on the first to climbs and surprisingly got away and held off group... then blew up 3/4 of the way up 3rd climb... more mentally than physically... at that point i pulled the plug.
just headed back to the coast and spun the legs out (what i have should have been doing from the start). awesome, cool morning. legs feel good and glad i made a smart decision... even though it was 40 minutes too late!
not having a solid plan is killing me... just need things to calm down before i figure everything out.
11 AM
Swimming (work pool) 35:00 [3] 1.14 mi (30:42 / mi)
2000 scy
300 swim
300 k
300 drill
10 x 100 pull w/ paddles
100 kick
300 swim
300 k
300 drill
10 x 100 pull w/ paddles
100 kick
2 PM
Strength/Core (RU strength) 45:00 [4]
me up with trevor, leslie, and bryan to get work done... and it got done.
worked with trevor and we pushed each other. gnarly circuit with a lot of upper body, lower body, & core. totally spent by the last round.
worked with trevor and we pushed each other. gnarly circuit with a lot of upper body, lower body, & core. totally spent by the last round.
Monday Aug 30, 2010 #
6 AM
Running (endurance) 1:39:14 [3] 12.81 mi (7:45 / mi) +1992ft 6:45 / mi
slept:7.5 shoes: Nike Vomero 5 - 2
monday morning long run. gut was a wreck waking up... diet has not been the best over the past couple of weeks and i have been paying the price on my morning runs.... time to get back on the nutritional excellence wagon.
head is still going a million miles an hour with everything going on work/lfie/training wise... but all good things... but still stress. hoping to get everything figured out/dialed in this week and build a "plan" for the rest of the year/season. main goals are to have fun and be ready for IM training starting in december/january.
good long run... just more time climbing and descending, building strength. legs felt good. glad i decided not to run yesterday and got out this morning.
head is still going a million miles an hour with everything going on work/lfie/training wise... but all good things... but still stress. hoping to get everything figured out/dialed in this week and build a "plan" for the rest of the year/season. main goals are to have fun and be ready for IM training starting in december/january.
good long run... just more time climbing and descending, building strength. legs felt good. glad i decided not to run yesterday and got out this morning.
4 PM
Cycling-CX (Recovery) 48:09 [2] 11.58 mi (14.4 mph) +381ft
ahr:124 max:149
mellow afternoon spin.
bryan had to cancel RU last minute so i headed out on the bike after work. rolled down to B&L on the tricross to sway out for CRUX! i will be getting the tricross bike as "B"/pit bike. stoked. new bike is sick.
just easy riding. feeling it out.
good news after ride too... dave from fluid got me into "wheelers and dearlers' race at cross vegas.... stoked. need to make this happen!
bryan had to cancel RU last minute so i headed out on the bike after work. rolled down to B&L on the tricross to sway out for CRUX! i will be getting the tricross bike as "B"/pit bike. stoked. new bike is sick.
just easy riding. feeling it out.
good news after ride too... dave from fluid got me into "wheelers and dearlers' race at cross vegas.... stoked. need to make this happen!
C • crux 1
Sunday Aug 29, 2010 #
7 AM
Cycling-Road (Endurance) 4:12:23 [3] 68.55 mi (16.3 mph) +4400ft
ahr:131 max:164
solid ride with beth, bethany, and weeger. plan was for a mellow 4 hours. solid loop and was just feeling ok today. legs/body felt fine just wasn't feeling it mentally.
good loop. home-elfin-wohlford-VC-esco-del dios-coast-home.
not the best day but got through. ready for some more focused training next week. ready to drop volume and add intensity.
good loop. home-elfin-wohlford-VC-esco-del dios-coast-home.
not the best day but got through. ready for some more focused training next week. ready to drop volume and add intensity.
Saturday Aug 28, 2010 #
Note
slept:9.0
9-6. end of a really busy week. hoping getting EVERYTHING figured out soon. i think i has some mild food poisoning (or too many ipa's) last night. right before bed my stomach was in knots... and not happy. felt very sick.
woke up this morning feeling good..... who knows... fun day of bikes coming up...
mtb, "wrenching", and cx with weeger... good times for sure!
woke up this morning feeling good..... who knows... fun day of bikes coming up...
mtb, "wrenching", and cx with weeger... good times for sure!
6 AM
Running (Endurance) 46:24 [3] 6.1 mi (7:36 / mi) +500ft 7:04 / mi
shoes: Nike Vomero 5 - 2
quick shakeout run before bfast and heading out on mtb. felt really good. mellow. looking forward to adding some intensity and fast stuff in the coming weeks. body is ready to go.
9 AM
Cycling-MTB (Endurance2) 2:46:32 [3] 30.9 mi (11.1 mph) +1837ft
ahr:125 max:161
ride with weeger out at hodges. standard "fun" loop. good times. was riding well. mellow miles. perfect saturday ride... and not crushing myself.
4 PM
Cycling-CX (skills) 46:05 [3] 8.47 mi (11.0 mph) +659ft
ahr:128 max:169
quick seesion on the hood trails before beer thirty. good times. need to get my der's dialied in on the new bike.
Friday Aug 27, 2010 #
Note
slept:8.25
840-5. long day of beers and baseball. good time for the most part....
no "plan today"... ride/run... double run.... run/swim... not sure..
no "plan today"... ride/run... double run.... run/swim... not sure..
5 AM
Running (dumb) 5:00 [0] 0.5 mi (10:00 / mi)
shoes: Stoltz - 1
drove out early to la costa trails for a trail run... still kind of dark when i hit the trail. tripped and ate shit 3 minutes out. dumb. got in truck, drove back home, and cleaned...
dumb.
dumb.
6 AM
Running (endurance) 1:28:24 [4] 11.14 mi (7:56 / mi) +1714ft 6:56 / mi
shoes: Stoltz - 1
after cleaning up headed out from home and still wanted to run hill. ran a super hilly loop in encinitas ranch and felt good throughout.
my plan coming into the week was to back off the riding a bit and put in a big week of running heading into a more focused block of training next week....
my plan coming into the week was to back off the riding a bit and put in a big week of running heading into a more focused block of training next week....
12 PM
Running (endurance) 43:24 [3] 6.04 mi (7:11 / mi) +766ft 6:25 / mi
shoes: Nike Lunar Elite +
headed for another run at lunch... why not. legs were feeling good so i charged. no plan. just wanted to see how i felt after this mornings hilly run. i felt like i didn't even run this morning.. weird. felt AWESOME. probably should have run longer!
Thursday Aug 26, 2010 #
Note
slept:8.25
930-545... woke up late.... at least too late to make swami's without rushing. heading to SE for hill repeats instead then a run.... then beers and off to watch the first place padres!
6 AM
Cycling-Road (Endurance/climbing) 2:34:14 [3] 37.9 mi (14.7 mph) +4459ft
ahr:135 max:175
Missed the Swamis ride... they are lucky. Very good legs today.
Headed straight for san elijo to climb. I did 2 open and overs of san elijo/twin oaks. 4 solid climbs and went up double peak. Solid climbing day. Nice and warm.
Headed straight for san elijo to climb. I did 2 open and overs of san elijo/twin oaks. 4 solid climbs and went up double peak. Solid climbing day. Nice and warm.
9 AM
Running (t-run) 30:00 [3] 4.25 mi (7:04 / mi) +300ft 6:37 / mi
shoes: Nike Vomero 5 - 2
Just wanted to keep the running rolling. Got into a good pace right away. Cruising. Still keeping it mellow so I can back it up day after day.
Wednesday Aug 25, 2010 #
Note
slept:8.0
930-530. heading out on mtb early to meet tj, then driving to LA... not stoked... then straight back....
6 AM
Cycling-MTB (Endurance) 2:14:25 [3] 21.24 mi (9.5 mph) +2602ft
ahr:126 max:162
met up with tj to ride la costa. good times. standard loop.
so much more fun to ride the trails with company. hoping to drag him out there every week.
felt good. a bit of DOMS but nothing major.
so much more fun to ride the trails with company. hoping to drag him out there every week.
felt good. a bit of DOMS but nothing major.
3 PM
Running (Endurance) 42:27 [3] 5.55 mi (7:39 / mi) +680ft 6:51 / mi
shoes: Nike Vomero 5 - 2
quick run after driving to LA and back... not fun. not a ton of energy heading out the door but that changed. was just going to run my 4 mile loop but added on.... good run and could have kept going. all mellow.
4 PM
Cycling-CX (Recovery/skills) 36:26 [3] 7.1 mi (11.7 mph) +469ft
ahr:134 max:172
right after run.... was planning on riding longer but got a call from work right i was heading out and had to be on a call in an hour.... rode to encinitas ranch trails and busted one lap of "race course". so fun. first ride on sworks tricross.... SICK! big difference riding a full carbon CX bike.
race loop:
14:08
2.8 miles
avg hr: 141
max hr: 172
can't wait to start doing some work on the cross bike. hopefully 2 rides a week from here on out. just over a month until season opener!
race loop:
14:08
2.8 miles
avg hr: 141
max hr: 172
can't wait to start doing some work on the cross bike. hopefully 2 rides a week from here on out. just over a month until season opener!
Tuesday Aug 24, 2010 #
Note
slept:7.25
930-515. busy yesterday and it's going to continue this week. just rolling.
6 AM
Cycling-Road (Recovery) 1:48:05 [3] 29.09 mi (16.1 mph) +1319ft
ahr:123 max:146
super mellow recovery spin down the coast and back. nice and warm just loosening up the body after yesterdays long run and RU sesh.
11 AM
Running (endurance/recovery) 44:12 [3] 6.03 mi (7:20 / mi) +750ft 6:33 / mi
shoes: Nike Lunar Elite +
lunch run. felt great to run in the heat. was feeling pretty tight at the start (DOMS from RU) but after the first mile and some sweat I was good.
mellow miles.
mellow miles.
Monday Aug 23, 2010 #
6 AM
Running (endurance) 1:44:52 [3] 13.62 mi (7:42 / mi) +1868ft 6:49 / mi
ahr:121 max:163 slept:7.0 shoes: Nike Vomero 5 - 2
trying something new... dirk style. Long run on monday after big weekend of riding. tuesday recovery.
got out early and the weather was perfect... clear and warm. i was aiming for 1:45 and hills. ran the same loop as last week in encinitas ranch rance but tacked on another loop. worked out perfect. 90% on trails and dirt path right out my door. love it.
very solid hilly run and just kept it steady. not worried about pace and time one feet and building strength (climbing/descending). thinking about another 30 min run today and making this week a BIG run week before diving into my "silverman/cx" plan next week.
got out early and the weather was perfect... clear and warm. i was aiming for 1:45 and hills. ran the same loop as last week in encinitas ranch rance but tacked on another loop. worked out perfect. 90% on trails and dirt path right out my door. love it.
very solid hilly run and just kept it steady. not worried about pace and time one feet and building strength (climbing/descending). thinking about another 30 min run today and making this week a BIG run week before diving into my "silverman/cx" plan next week.
11 AM
Swimming (work pool - recovery) 35:00 [2] 1.2 mi (29:10 / mi)
recovery swim....
2100 scy
1000 swim
200 kick
300 drill
500 pull w/ paddles
100 kick
2100 scy
1000 swim
200 kick
300 drill
500 pull w/ paddles
100 kick
2 PM
Strength/Core (RU - Function Strength) 45:00 [4]
good session before heading home.
worked with leslie and she doesn't BS! solid circuit 3 times through. doing the work = secret sauce.
worked with leslie and she doesn't BS! solid circuit 3 times through. doing the work = secret sauce.
Sunday Aug 22, 2010 #
6 AM
Cycling-Road (Endurance) 7:04:43 [3] 120.1 mi (17.0 mph) +7940ft
ahr:137 max:171 slept:7.0
killer day on the bike...
fun at beth's work bbq last night and ate my face off!
rolled out from home to meet charisa and nick in SE at 635. feeling good from first pedal stroke.
rode the henshaw loop and super stoked to ride with nick. been friends with him for a while, we started triathlon at the same time (2006), but never trained together. he did 9:54 at IMLP in 2009 and qual'd for kona... dream crusher for sure and coached himself all along. picked his brain... rad dude.
ride was solid and just stayed "in the box". sill blown away how 100+ miles has become easy.... mentally... just stay in the box and EAT!
fun at beth's work bbq last night and ate my face off!
rolled out from home to meet charisa and nick in SE at 635. feeling good from first pedal stroke.
rode the henshaw loop and super stoked to ride with nick. been friends with him for a while, we started triathlon at the same time (2006), but never trained together. he did 9:54 at IMLP in 2009 and qual'd for kona... dream crusher for sure and coached himself all along. picked his brain... rad dude.
ride was solid and just stayed "in the box". sill blown away how 100+ miles has become easy.... mentally... just stay in the box and EAT!
Saturday Aug 21, 2010 #
Note
slept:8.0
930-530.
good times a Pizza Port last night... and then great sleep. looking forward to some trail time.
good times a Pizza Port last night... and then great sleep. looking forward to some trail time.
8 AM
Cycling-MTB (Endurance) 3:00:16 [3] 26.56 mi (8.8 mph) +3471ft
ahr:124 max:171
first time riding aliso good times... with weeger and the mann show for about 30 minutes.
fun riding all new trails. just kept the effort steady and had fun. took a little digger on "car wreck".. nothing major.
fun riding all new trails. just kept the effort steady and had fun. took a little digger on "car wreck".. nothing major.
12 PM
Running (T-Run) 59:23 [3] 8.01 mi (7:25 / mi) +730ft 6:49 / mi
shoes: Stoltz - 1
right after run... nice and hot just how i like it. cruised out and ran into monique and then slater. logged some mile with slater and tacked on to get to 8. felt good... all aerobic... ready to start really running!
Friday Aug 20, 2010 #
Note
slept:7.5
930-5.
long day yesterday... a lot going on. ALL GOOD!
long day yesterday... a lot going on. ALL GOOD!
6 AM
Cycling-Road (Endurance) 2:07:52 [3] 32.65 mi (15.3 mph) +3366ft
ahr:130 max:164
I was planning on a mellow spin up the coast but i felt good so i decided to get in some climbing. headed out to san elijo and climb SE rd and then back up twin oaks, and then double peak.
legs felt good climbing. moderate effort. ez loop to finish out ride.
legs felt good climbing. moderate effort. ez loop to finish out ride.
1 PM
Running (Endurance) 1:03:24 [3] 8.91 mi (7:07 / mi) +800ft 6:33 / mi
shoes: Nike Vomero 5 - 2
early afternoon run before meeting up with trevor, toby, and gordon... for a business meeting (beers!). This was my standard t-run course. down the coast to seaside and back up on cardiff trail.
nothing hard. try to just log some mellow miles. will start dialing it in next week.
nothing hard. try to just log some mellow miles. will start dialing it in next week.
Thursday Aug 19, 2010 #
6 AM
Cycling-Road (group ride - swamis) 2:03:21 [5] 38.14 mi (18.6 mph) +2077ft
ahr:140 max:191 slept:7.0
another swami's hammerfest... loving it.
rolled out around 545 feeling good. got a lot done yesterday work and planning wise. the next couple of months are going to be fun. wasn't sure i was going to hit swami's. I wanted to see how i felt warming up... legs and mind were ready so i charged.
worked hard again today and attacked on the climbs and worked on the flats. good ride. i can already feel the changes coming on... speed-wise.
group portion of ride.
58:57
20.58 miles, 1,178 ft of climbing
avg speed: 20.9 mph
avg HR: 150
max HR: 191
rolled out around 545 feeling good. got a lot done yesterday work and planning wise. the next couple of months are going to be fun. wasn't sure i was going to hit swami's. I wanted to see how i felt warming up... legs and mind were ready so i charged.
worked hard again today and attacked on the climbs and worked on the flats. good ride. i can already feel the changes coming on... speed-wise.
group portion of ride.
58:57
20.58 miles, 1,178 ft of climbing
avg speed: 20.9 mph
avg HR: 150
max HR: 191
11 AM
Running (endurance) 59:00 [3] 7.5 mi (7:52 / mi) +400ft 7:29 / mi
shoes: Nike Lunar Elite +
rad, mellow lunch run with toby. good talking... good running. nice and warm. body is firing!
Wednesday Aug 18, 2010 #
Note
slept:8.0
930-530. busy day yestrday but got in a good night of sleep. missed swim yesterday due to work but "that" happens from time to time... and at least it was just a swim.
good times after work. beers and tacos with the crew. everybody is RACING.... I need one!
good times after work. beers and tacos with the crew. everybody is RACING.... I need one!
6 AM
Running (endurance) 1:28:26 [3] 11.35 mi (7:47 / mi) +1543ft 6:54 / mi
shoes: Nike Vomero 5 - 2
another rad morning. stomach was all over the place this morning... i need to start watching what i eat the night before long runs.
i wanted to get in a hilly 90 minutes and have putting some longer loops in encinitas ranch together in my head... and knocked one out this morning. a lot of good climbing... will be my new standard long run course as I build for silverman!!
was pretty tight/sore (DOMS from RU workout on monday) but quickly loosened up in the first mile and felt great the rest of the run. was thinking about running longer... but no point right now. less is more... at least for right now.
i wanted to get in a hilly 90 minutes and have putting some longer loops in encinitas ranch together in my head... and knocked one out this morning. a lot of good climbing... will be my new standard long run course as I build for silverman!!
was pretty tight/sore (DOMS from RU workout on monday) but quickly loosened up in the first mile and felt great the rest of the run. was thinking about running longer... but no point right now. less is more... at least for right now.
11 AM
Swimming (work pool) 43:00 [3] 1.42 mi (30:17 / mi)
2500 scy
300 swim
300 kick
300 drill
5 x 50
10 x 25
500 pull w/ paddles
4 x 150 (50k,50 drill,50 swim)
300 swim
300 kick
300 drill
5 x 50
10 x 25
500 pull w/ paddles
4 x 150 (50k,50 drill,50 swim)
Tuesday Aug 17, 2010 #
Note
slept:7.75
915-5.
hoping for a SBR day. swamis, marybe a t-run, and afternoon swim before happy hour/planning session with crew.
hoping for a SBR day. swamis, marybe a t-run, and afternoon swim before happy hour/planning session with crew.
6 AM
Cycling-Road intervals (group ride - swamis) 2:03:58 [5] 38.13 mi (18.5 mph) +2198ft
ahr:138 max:193
gnar!
I was defintely feeling the strength workout from yesterday as i headed out on the bike, but legs felt strong.
got in 45 minutes before meeting group. big group this morning... 60 dudes and the sun was shining... awesome. Game on!
group portion of ride.
59:16
20.6 miles, 1,220 ft of climbing
avg speed: 21 mph
avg HR: 147
max HR: 193!
was sitting mid pack on the coast and the moved up on first riser into carlsbad and started doing work on the front... feeling good. attacked on all the climbs and was in the front group. 3 of us got away on hard climb up el camino but eventually got reeled back in on the flats before faraday.
on faraday i sat in and then group attacked up climb. it took everything i had to get to the leaders. i moved from 20's to challenge a guy in a full on sprint for the top of the climb (light) couldn't out sprint him but so much fun trying.
finished the ride with more solid efforts and pulls. FUN!
I was defintely feeling the strength workout from yesterday as i headed out on the bike, but legs felt strong.
got in 45 minutes before meeting group. big group this morning... 60 dudes and the sun was shining... awesome. Game on!
group portion of ride.
59:16
20.6 miles, 1,220 ft of climbing
avg speed: 21 mph
avg HR: 147
max HR: 193!
was sitting mid pack on the coast and the moved up on first riser into carlsbad and started doing work on the front... feeling good. attacked on all the climbs and was in the front group. 3 of us got away on hard climb up el camino but eventually got reeled back in on the flats before faraday.
on faraday i sat in and then group attacked up climb. it took everything i had to get to the leaders. i moved from 20's to challenge a guy in a full on sprint for the top of the climb (light) couldn't out sprint him but so much fun trying.
finished the ride with more solid efforts and pulls. FUN!
8 AM
Running (t-run) 45:32 [3] 6.34 mi (7:11 / mi) +536ft 6:39 / mi
ahr:156 max:171 shoes: Nike Lunar Elite +
solid!
awesome, clear, sunny morning so i decided to run on the coast. nothing hard, no pace goals, just cruising. legs felt good.
awesome, clear, sunny morning so i decided to run on the coast. nothing hard, no pace goals, just cruising. legs felt good.
Monday Aug 16, 2010 #
Note
slept:8.0
915-515. good sleep. feeling rested.
got a lot done around the house yesterday and spent the entire afternoon and evening lounging. has some thoughts of an afternoon spoon but bagged it for a beer and to watch the pads game.
feels good to start a week not behind... on any front.
got a lot done around the house yesterday and spent the entire afternoon and evening lounging. has some thoughts of an afternoon spoon but bagged it for a beer and to watch the pads game.
feels good to start a week not behind... on any front.
6 AM
Cycling-MTB (endurance) 2:04:51 [3] 20.68 mi (9.9 mph) +2152ft
ahr:128 max:165
so glad i didn't ride yesterday. i was loving being on the bike this morning. i made a list minute decision to hit the trails and just have fun.
got in some good climbing and was railing the descents rocking out to some old school jimmy eat world. riding for fun!
got in some good climbing and was railing the descents rocking out to some old school jimmy eat world. riding for fun!
1 PM
Strength/Core (RU Strength Class) 45:00 [4]
Game on... james 2.0 starts today. back in the gym. NO BS'ing. I want to pack on some muscle between now and january to be more ready than every to train for IMTX.
going to try to start getting there midday. helps a lot mentally and physically.
solid, hard session.
3 rounds.
push up/squat matrix
arm - curl,kickback,press matrix
lunge/press matrix
TRX Pull Ups
stretch cord swim pulls
then gnar core routine. spent.
going to try to start getting there midday. helps a lot mentally and physically.
solid, hard session.
3 rounds.
push up/squat matrix
arm - curl,kickback,press matrix
lunge/press matrix
TRX Pull Ups
stretch cord swim pulls
then gnar core routine. spent.
6 PM
Note
stoked to get back in the gym for a hard session today... but i am kind of floating right now. no real goals or race targets. trying to just take the month of august as it comes and not force anything. was going to run this evening but bagged it to hang out with beth and relax... and watch the 1st place pads.
cross is coming up but it's a series of races... and i know i will be ready to race and want to get faster as the season goes on so planning on just upping the intensity a tad with group rides and just riding as much as possible... but no structure.
really considering silverman half on 11/7 as next "target'. I have a meeting with dirk on wednesday to see what he thinks about coaching me and my goals. will be interesting.
big things and changes are coming in my future across all fronts and really excited. ready to really step up my game training, racing, work, and life-wise. game on!
cross is coming up but it's a series of races... and i know i will be ready to race and want to get faster as the season goes on so planning on just upping the intensity a tad with group rides and just riding as much as possible... but no structure.
really considering silverman half on 11/7 as next "target'. I have a meeting with dirk on wednesday to see what he thinks about coaching me and my goals. will be interesting.
big things and changes are coming in my future across all fronts and really excited. ready to really step up my game training, racing, work, and life-wise. game on!
Sunday Aug 15, 2010 #
Note
slept:7.75
915-5. could not sleep in... lame. up at 5am with mind racing.
no long ride today... legs are feeling it. meeting bryan early for some running and hitting with the ranch. have a lot of things i want to do today so want to be done early.
no long ride today... legs are feeling it. meeting bryan early for some running and hitting with the ranch. have a lot of things i want to do today so want to be done early.
7 AM
Running (Recovery) 37:38 [2] 4.37 mi (8:37 / mi) +630ft 7:35 / mi
ahr:134 max:168 shoes: Nike Vomero 5 - 2
met up with bryan (owner/trainer of RU) early. did a mellow warm up jog with his dogs through san elijo lagoon. just jogging with the dogs and chatting.
i definitely feeling the riding from the last couple of days and just accumlated fatigue from the last week... travel... riding... running... work... just beat.
i definitely feeling the riding from the last couple of days and just accumlated fatigue from the last week... travel... riding... running... work... just beat.
8 AM
Running (Endurance) 1:04:22 [3] 8.25 mi (7:48 / mi) +918ft 7:04 / mi
ahr:141 max:178 shoes: Nike Vomero 5 - 2
small crew of fast guys met up for the "ranch" run so me and bryan decided to just keep it mellow and run the 8+ mile loop. good talking with him about both of our goals for next year. i really want to work hard in the gym and he's going to help... and i am going to help him with his tri training... good trade off.
solid run but definitely a bit shelled.
after run go a lot done... grocery shopping, laundry, cleaning up house and garage... all things the NEEDED to be done. so glad i bagged long ride today. now it's time to put my feet up, crack a beer, and watch the pads. rest.
solid run but definitely a bit shelled.
after run go a lot done... grocery shopping, laundry, cleaning up house and garage... all things the NEEDED to be done. so glad i bagged long ride today. now it's time to put my feet up, crack a beer, and watch the pads. rest.
Saturday Aug 14, 2010 #
Note
slept:7.75 weight:133.2lbs
915-5. in bed early and up early.
day 2 with team dirk. ride and run.
day 2 with team dirk. ride and run.
7 AM
Cycling-Road (Endurance) 6:24:00 [4] 115.0 mi (18.0 mph) +7795ft
ahr:138 max:174
another solid ride with a good crew. rolled out from charisa's around 630 and picked up people along the way. 10+ deep rolling out to santa ysabel.
ride was NOT easy. good pace with all the climbing. all the strong dudes were on TT bikes so I would go off the front on all the climbs (a lot!) and then suck wheel on the flats... still working hard.
ride was hot and nutrition went well. used the new powerbar perform... solid but a little sweet.
ended the ride ready to be off the bike. 2 HUGE days in a row. a lot of headwind at the end and ian and charisa were not back when we got back to the house when me and jason got back. so did not run with them... wasn't feeling it anyway.
so many thoughts going through my head training-wise all day. decided to bag 8 hour ride with them tomorrow. thinking about a long solo trail run... been craving one!
time for some beers and relaxing....
ride was NOT easy. good pace with all the climbing. all the strong dudes were on TT bikes so I would go off the front on all the climbs (a lot!) and then suck wheel on the flats... still working hard.
ride was hot and nutrition went well. used the new powerbar perform... solid but a little sweet.
ended the ride ready to be off the bike. 2 HUGE days in a row. a lot of headwind at the end and ian and charisa were not back when we got back to the house when me and jason got back. so did not run with them... wasn't feeling it anyway.
so many thoughts going through my head training-wise all day. decided to bag 8 hour ride with them tomorrow. thinking about a long solo trail run... been craving one!
time for some beers and relaxing....
Friday Aug 13, 2010 #
Note
slept:7.75
10-545.
solid day of training yesterday... and BIG weekend on tap... i am basically training for KONA... i will be super fit and ready to party and probably capable of winning the whole race as i sit around and watch it all go down.. haha...
good times last night out at wine steals... but didn't eat enough for dinner... came home and ATE MY FACE OFF!
training with the dirk crew the next 3 days.... 6-7-8 hours of riding over fri-sat-sun. the gnar.
solid day of training yesterday... and BIG weekend on tap... i am basically training for KONA... i will be super fit and ready to party and probably capable of winning the whole race as i sit around and watch it all go down.. haha...
good times last night out at wine steals... but didn't eat enough for dinner... came home and ATE MY FACE OFF!
training with the dirk crew the next 3 days.... 6-7-8 hours of riding over fri-sat-sun. the gnar.
6 AM
Running (Endurance) 46:24 [3] 6.12 mi (7:35 / mi) +528ft 7:01 / mi
shoes: Nike Vomero 5
early run before heading out on the bike. nothing hard. super mellow. cruising.
9 AM
Cycling-Road (Endurance) 6:05:35 [3] 103.43 mi (17.0 mph) +6703ft
ahr:133 max:179
another century! crazy to think how "easy" 100 milers are becoming. i think i have done more in the past 2+ months the I have in the past 4 years.
rolled out from from charisa's crib with Team Dirk (beth, ian, charisa, diana). Solid! killer loop out to temecula and back... luke's hood.
pleny of climbing and good times. rode with ian all day. picked his brain. starting to get really excited about working with Dirk next year!
did some experimenting with Vitargo again... done with it. doesn't really sit well in my gut and doesn't quench my thirst. want to try EFS and new powerbar drink that will be on course at all IM's.
http://connect.garmin.com/activity/44398090
rolled out from from charisa's crib with Team Dirk (beth, ian, charisa, diana). Solid! killer loop out to temecula and back... luke's hood.
pleny of climbing and good times. rode with ian all day. picked his brain. starting to get really excited about working with Dirk next year!
did some experimenting with Vitargo again... done with it. doesn't really sit well in my gut and doesn't quench my thirst. want to try EFS and new powerbar drink that will be on course at all IM's.
http://connect.garmin.com/activity/44398090
Thursday Aug 12, 2010 #
Note
slept:7.5
930-5. no alarm again and getting good sleep. hitting the swami's ride this morning. first time in a long time... time to start turning of this big base i have into some speed for cross the mtb champs races on 9/12 and cross.
would like to do another half IM this year... need to find one.
would like to do another half IM this year... need to find one.
6 AM
Cycling-Road intervals (group ride - swamis) 1:54:40 [5] 35.13 mi (18.4 mph) +2188ft
ahr:141 max:198
wake up call!!!
got in 30 minutes before meeting up with group and felt pretty good.
rolled out with the group up the coast and took a good pull leading in to carlsbad and was stoked how easy the effort felt.
then we hit the climbs in the middle of the ride when the attacks started. group of four guys, a couple euros and some cat 1 guys, were working well together. i bridged up to them up the first climb and sat in. they got a way a bit up the second climb. then up the third and hardest climb they had a 25 yard lead on me around the corner... so i went to work and caned them! blew right by them... in the big ring and hit 198 bpms! ouch!
finished the rest of the ride taking plenty of pulls and working hard. split from the group and rode home.
group ride interval.
54:03
19.13 miles
1109 ft of climbing
avg HR: 150
max HR: 198
got in 30 minutes before meeting up with group and felt pretty good.
rolled out with the group up the coast and took a good pull leading in to carlsbad and was stoked how easy the effort felt.
then we hit the climbs in the middle of the ride when the attacks started. group of four guys, a couple euros and some cat 1 guys, were working well together. i bridged up to them up the first climb and sat in. they got a way a bit up the second climb. then up the third and hardest climb they had a 25 yard lead on me around the corner... so i went to work and caned them! blew right by them... in the big ring and hit 198 bpms! ouch!
finished the rest of the ride taking plenty of pulls and working hard. split from the group and rode home.
group ride interval.
54:03
19.13 miles
1109 ft of climbing
avg HR: 150
max HR: 198
8 AM
Running (t-run) 31:14 [3] 4.25 mi (7:21 / mi) +728ft 6:19 / mi
ahr:156 max:176 shoes: Nike Vomero 5
quick change and out the door. this is going to be weekly standard brick session for the rest of the year. swamis + 4-6 mile run.
just cruised a hilly 4+ miles in encinitas ranch off the HARD bike. legs felt great, snappy. good sign. i wanna race!
just cruised a hilly 4+ miles in encinitas ranch off the HARD bike. legs felt great, snappy. good sign. i wanna race!
12 PM
Strength/Core (work gym) 35:00 [3]
lunch sesh.
2 rounds:
150 crunches on ball
30 back ext on ball
20 push ups with 6 leg lifts every 5 reps
myrtl
2 x 20 straight arm lat pull down
2 x superset
40 (20 ea arm) single arm dumbbell bench on ball
30 med ball crunches on ball
2 x triset
20 overhead tri ext
40 (20 ea arm) dumbbell curls
20 lat shoulder raises
2 x superset
20 weighted back ext
40 (20 ea side) weighted side bend
20 x lat pulldown
2 rounds:
150 crunches on ball
30 back ext on ball
20 push ups with 6 leg lifts every 5 reps
myrtl
2 x 20 straight arm lat pull down
2 x superset
40 (20 ea arm) single arm dumbbell bench on ball
30 med ball crunches on ball
2 x triset
20 overhead tri ext
40 (20 ea arm) dumbbell curls
20 lat shoulder raises
2 x superset
20 weighted back ext
40 (20 ea side) weighted side bend
20 x lat pulldown
Wednesday Aug 11, 2010 #
Note
slept:7.5 weight:135lbs
930-5. still on east coast time. up at 5am and felt like i slept in. trails then work!
6 AM
Cycling-MTB (endurance) 2:07:27 [3] 21.27 mi (10.0 mph) +2579ft
ahr:126 max:162
stoked to be back on the mtb. mellow ride on the la costa trails. just having fun and getting in some climbing.
still thinking a lot about training/racing and what the next step is.
still thinking a lot about training/racing and what the next step is.
11 AM
Swimming (work pool) 42:00 [3] 1.42 mi (29:35 / mi)
first swim since steelhead.... and a good day for it. nice and sunny lunch swim
2500 scy
300 swim
300 kick
300 drill
10 x 100 pull w/ paddles
4 x 150 (50k,50 drill,50 swim)
2500 scy
300 swim
300 kick
300 drill
10 x 100 pull w/ paddles
4 x 150 (50k,50 drill,50 swim)
6 PM
Note
trying to keep this week pretty mellow. had time to run after work but bagged it. 2 workouts today is enough. still working on plan. read a great article today... has me thinking.
http://www.slowtwitch.com/Interview/A_conversation...
http://www.slowtwitch.com/Interview/A_conversation...
Tuesday Aug 10, 2010 #
Note
slept:7.0
10-5. hitting the road early this morning. looking forward to getting home and getting back into the routine. just need to figure out training plan.
5 PM
Running (Endurance) 52:53 [3] 7.13 mi (7:25 / mi) +945ft 6:35 / mi
shoes: Nike Vomero 5
i needed this....
long day, up at 5am (2am pst) to come home. long travels. came home to "shutdown" garage fridge... rotting meat.... epic beers going to waste. super bummer. cleaned it out... almost puked a a couple of times.
after cleaning i was planning on riding but was over it. just unpacked went grocery shopping, ate a ton, and then decided to run.
felt great just cruising the encinitas ranch trail. could have run for hours! mind is swirling.... not sure what to train for.
long day, up at 5am (2am pst) to come home. long travels. came home to "shutdown" garage fridge... rotting meat.... epic beers going to waste. super bummer. cleaned it out... almost puked a a couple of times.
after cleaning i was planning on riding but was over it. just unpacked went grocery shopping, ate a ton, and then decided to run.
felt great just cruising the encinitas ranch trail. could have run for hours! mind is swirling.... not sure what to train for.
Monday Aug 9, 2010 #
Note
slept:8.5
930-7. Another night filled with killer food and good times. awesome burger, duck fat fries, and whiskey.... back to reality tomorrow!
10 AM
Running (endurance) 1:35:35 [3] 12.28 mi (7:47 / mi) +3000ft 6:19 / mi
shoes: Nike Vomero 5 - 2
beth and i headed out to some trails this morning. i just wanted a longish run but mellow after yesterday on the bike and still kind of in mellow mode until we get home.
fun trails. 5 miles out on mostly tree covered fireroad along a creek and the I ran some super hilly single track before running 5 miles back to the car. really hot (90's) and humid. breakkie before but no cals and little water on run... was super thirsty last 30 minutes. wanted to run 2 hours but the out and back was enough. didn't feel the need to tack on anything else. ending this trip with some solid workouts and ready to formulate a new plan when i get home.
fun trails. 5 miles out on mostly tree covered fireroad along a creek and the I ran some super hilly single track before running 5 miles back to the car. really hot (90's) and humid. breakkie before but no cals and little water on run... was super thirsty last 30 minutes. wanted to run 2 hours but the out and back was enough. didn't feel the need to tack on anything else. ending this trip with some solid workouts and ready to formulate a new plan when i get home.
Sunday Aug 8, 2010 #
Note
slept:7.0
1030-530.
big, FUN day on the bike and then more good times. found some good EC IPA's to try!
big, FUN day on the bike and then more good times. found some good EC IPA's to try!
C • ec? 3
6 AM
Cycling-Road (warm-up) 11:23 [3] 1.95 mi (10.3 mph) +39ft
ride to the start from the crib. humid!
7 AM
Cycling-Road (endurance) 5:59:12 [3] 102.0 mi (17.0 mph) +6736ft
ahr:135 max:175
A lot harder route than I expected. I guess that's what i get for not looking at the route before showing up.
Kept it steady all day and pushed on some of the climbs. took it easy so beth and Dr G could catch back up to me.
Dr G was going to bag it and do 60 mile route but we talked him into the full century! stoked. he rallied. beth and i would ride to each aid station, wait for him, make sure he was ok, and rally him on... he wanted to call it at 75 but i gave him a pep talk... he made a comeback and finished strong.
super fun day!
Kept it steady all day and pushed on some of the climbs. took it easy so beth and Dr G could catch back up to me.
Dr G was going to bag it and do 60 mile route but we talked him into the full century! stoked. he rallied. beth and i would ride to each aid station, wait for him, make sure he was ok, and rally him on... he wanted to call it at 75 but i gave him a pep talk... he made a comeback and finished strong.
super fun day!
3 PM
Cycling-Road (cool-down) 23:58 [2] 4.82 mi (12.1 mph) +69ft
ride from finish home.
Saturday Aug 7, 2010 #
Note
slept:8.0
11-7. super fun night out on the town in philly! awesome food and tequila in the rad in-laws.
9 AM
Cycling-Road (endurance) 2:31:00 [3] 37.5 mi (14.9 mph) +792ft
mellow ride on the outskirts of philly with beth and Dr. G.. started in downtown and then hit the river path. mellow out and back. beautiful day.... and going big tomorrow!!!
why not?
http://granfondophiladelphia.com/
why not?
http://granfondophiladelphia.com/
Friday Aug 6, 2010 #
Note
slept:8.25
10-615, going for a run this morning and then hitting the road for philly. vacation is fun... but almost ready to head home!
7 AM
Running (endurance) 58:00 [3] 7.6 mi (7:38 / mi) +100ft 7:32 / mi
shoes: Nike Vomero 5 - 2
mellow run around my parents hood before hitting the road. body/legs feeling good.
Thursday Aug 5, 2010 #
9 AM
Cycling-Road (endurance) 3:27:43 [3] 63.5 mi (18.3 mph) +292ft
beth and i got on it first thing in the morning after breakkie. we rode the back roads down the north carolina border and back. awesome, mellow ride. hot! mid 90's by the time we were done.
Wednesday Aug 4, 2010 #
Note
slept:8.75
1030-745. sleep is good.
9 AM
Running (endurance) 1:02:00 [3] 8.0 mi (7:45 / mi) +100ft 7:40 / mi
shoes: Nike Vomero 5 - 2
mellow 4 mile out and back with beth on the bike bath down to the beach. super humid and sweating like crazy... i love it. all muscles and joints felt super loose.
11 AM
Cycling-Road (Recovery) 1:37:53 [2] 24.1 mi (14.8 mph) +100ft
tourist style spin around VB. up the coast, through north landing state park, pit stop and bucks and then back home. just spinning out the legs. just like on the run earlier in the day... legs wanted to GO.... but told them to shut up and relax.
Tuesday Aug 3, 2010 #
Note
slept:8.5
10-630 (EST). awesome night with my family. epic dinner, drinks, and beth and I killed a whole container of ice cream together! i love recovery!
10 AM
Cycling-Road (endurance/recovery) 3:17:37 [2] 60.1 mi (18.2 mph) +210ft
super mellow recovery ride with beth on the back roads in va beach. super flat, not stop lights and good for the legs. recovering quickly. no muscle soreness.
Monday Aug 2, 2010 #
Note
slept:8.5
10-630. zombie sleep. up for a quick run and then hitting the airport and heading to VA for leg 2 of trip.
7 AM
Running (recovery) 1:00:00 [2] 7.5 mi (8:00 / mi)
shoes: Nike Vomero 5 - 2
quick... super EZ run on the lakeshore before breakkie and hitting the road
Sunday Aug 1, 2010 #
Note
slept:9.0
11-8. good beers, good food, good sleep.
11 AM
Cycling-Road (Recovery) 50:00 [0] 10.2 mi (12.2 mph)
super mellow spin on lakeshore bike path with beth, dan, & erica. just what the body needed. spent the rest of the day relaxing, packing bikes, and then out for some beers with dan.